*** REVIEWER IN PATHFIT 2 *** o rowing, swimming,

cycling, circuit training,

• PHYSICAL EDUCATION – It
running, interval training,
comes from the Latin term
baseball, and walking
“Physica,” which means Physical,
lunges are examples of
and “Educare,” meaning
Muscular Endurance
Education. In short “Education of
exercises.
the Body”.
o MUSCULAR STRENGTH
• The legal basis of Physical
– capacity of the muscles to
Education in the Philippines can
exert an effort or force to
be traced in the 1987 Philippine
lift an object.
Constitution under Article 19
o squats, planks, lunges,
Section 14 Paragraph 1-2.
bicep curls, crunches,
• Health is defined as the absence of
push-ups, pull-ups,
disease and infirmity (WHO)
climbing stairs, and
• Physical Fitness is the capacity of
deadlifts are examples of
a person to perform an activity
Muscular Strength
without getting burned out.
exercises.
• There are two types of fitness:
• Skill-related fitness (SRF) can be
health and skill-related fitness.
molded and developed.
• Health-related fitness (HRF) is
o BALANCE – capacity of a
innate and natural.
moving object to stay in
o BODY COMPOSITION –
equilibrium.
BMI, percentage of lean
o SPEED – the ability to
muscle mass, and body
move from one place to
fats.
another within a short
o CARDIORESPIRATORY
period of time.
HEALTH – capacity of the
o AGILITY – constant speed
heart and lungs to work in
but different directions.
unison.
o COORDINATION –
o Running, Walking,
capacity of 2 or more body
Jogging, Swimming,
parts to work
Skating, Brisk walking,
cooperatively.
Mountain climbing, and
o POWER – sudden burst of
biking build
energy.
cardiorespiratory
o REACTION TIME –
endurance.
response of the body to
o FLEXIBILILITY - capacity
external stimuli.
of the joints to move in a
• Our muscles perform a “push and
greater range.
pull” contraction to move.
o MUSCULAR
• HIIT – High-Intensity Interval
ENDURANCE - capacity
Training. It is characterized by 15-
of the muscles to work
20 seconds rest per activity.
without getting fatigued/in
• TABATA workout – developed by
a repetitive manner.
Dr. Izumi Tabata. It is done with
 10-second resting periods before which the body vaults over the
engaging in an intense activity. stiff limb or limbs with each step.
• STRETCHING is done to stretch • Toe taps - this is an easy, low-
the muscle to optimize impact exercise that can be done
performance. on a curb or lowest step of a
• WARM UP – heating the body staircase.
before engaging in an activity. • Speed Skater Exercise - The
• COOL DOWN – a way to lessen sideways movement of
the body's tension after a rigorous this exercise mimics how
activity. a skater moves.
• WALKING – normal tempo • Power walking or speed walking
• BRISK WALKING – increasing is the act of walking with a speed
tempo at the upper end of the natural
• RUNNING – fast tempo range for the walking gait,
• Tempo – means how fast or slow typically 7 to 9 km/h.
an object was. • Crab walks will work on your
• JOINT – flexion and extension. back, core, and legs while
• PHYSICAL ACTIVITY – are strengthening your upper arms.
activities done to improve a • According to the American
person's health, wellness, and College of Sports Medicine, 20
overall lifestyle to combat a minutes of high-intensity activity
“sedentary lifestyle.” (leaving you breathless and
• A JUMPING JACK, also known sweating) is as good as 40 to 45
as a star, jumps and is called a minutes at a less strenuous pace.
side-straddle hop in the US •
military, it is a physical jumping “Mens Sana in corpore Sano”
exercise performed by jumping to (A Sound Mind, in a Sound Body)
a position with the legs spread
wide. The hands go overhead, Just like the dynamism of a motor.
sometimes in a clap, and then The human body is designed for
return to a position with the feet movement, not stillness.
together and the arms at the sides.
• Jump Squats combine strength “Physical fitness is one of the most
training and cardio that can important keys to a healthy body and
increase endurance levels with the basis of dynamic and creative
consistent practice. intellectual activity.”
• HIGH KNEES - This is an — John F. Kennedy
advanced, high-impact cardio
exercise, so protect your joints by Prepared by:
landing with soft knees.
• Lateral shuffles increase your J.L.M. Marcaida, LPT, MPES (c),
heart rate while improving your CPAPHS, CPSS
side-to-side coordination. Assistant Professional Lecturer,
• Walking is defined by an Department of Physical Education
"inverted pendulum" gait in